Exam Stress and Anxiety

EXAM STRESS AND ANXIETY

Many teens start to worry and feel the pressure as exam time approaches. 

Too much stress can lead to panic, which in turn can lead to problems with concentration and recall. 

So, looking for ways to keep our teens calm and relaxed will in turn help to improve recall, and hopefully exam performance!

EMOTIONAL STRESS RELEASE

How to do the Emotional Stress Relief technique

- Choose a quiet place where you will not be disturbed and where you can sit or lie down comfortably for ten or fifteen minutes.

- Close your eyes and put the fingertips of your index and middle finger of each hand on the bumps on your forehead (as shown in the picture below).

- Hold your fingertips there gently using a very light pressure and start to think about what is stressing you.

- Go over every aspect of the stressful situation in your mind and keep repeating the thoughts, really focusing on them as fully as you can.

- Keep doing this until you find that it is difficult to think about the situation anymore.

- You may be able to feel pulses under your fingertips. If so, keep holding the Emotional Stress Relief points until the pulses in each bump are beating together.

- When you feel that the situation you are thinking about no longer holds its original negative charge, open your eyes and focus again on that situation.

- Get in touch with how you feel now and notice any changes in the way you feel both mentally and physically.

Although it may seem pointless to many, learning a simple, calming, breathing technique can pay huge dividends. 

Breathing in for a count of 4 then out, slowly, for a count of 8 sends calming messages to the brain.  Practicing this technique every day will help to promote feelings of calm and help them to relax when sat in front of that exam paper.

Cross Crawl – a fantastic exercise to stimulate the brain. It will help you reach your true potential. Marching on the spot can improve your brain power, your concentration, your memory, vitalize lymph flow and so much more.

In addition, try and avoid having too much caffeine during this time.  It can be tempting to opt for caffeine rich “Energy” drinks to keep awake, but caffeine actually increases the production of stress hormones, so is likely to make them feel more nervous!

Bach Rescue remedy and Bush Emergency or Calm and Clear a great addition for dealing with emotional stress and negative thoughts.

FOR CONCENTRATION AND FOCUS

Energy demands from the brain are huge, so it is important to ensure (as far as possible) that the teen is eating properly - so that the brain has access to the fuel it needs to work well.  Breakfast really is vital, as is a proper lunch and healthy snacks.  Staying hydrated, with plenty of water, is also thought to be helpful here.

Our brain needs the omega 3 fatty acids provided by oily fish to perform properly and supplementing these oils has been shown to improve concentration, focus and memory.  There is some evidence that these oils may also help to keep us feeling calmer and more logical.

A combination of B Vitamins and specific good bacteria could also be helpful. 

B vitamins help to support energy production: during exam time the brain is using a great deal of energy, so we need to ensure it is getting as much fuel as possible. 

Vitamin B5 specifically is helpful in supporting mental performance and focus.

B vitamins could be particularly helpful if taken alongside specific good bacteria – I love Super 8’s, high strength and great mix of bacteria strains - There is a vast amount of research showing that our gut flora has a massive impact on our brain function, this mix of bacteria have the most consistent research behind them = both for supporting brain function and memory, and for helping to reduce anxiety.

3 more important steps for brain function

·     Rest, Relaxation, Fun timeout

·     Fresh air/ Exercise

·       Sleep

10 Top tips to Better Sleep and Less Stress

10 Top Tips to Better Sleep and Less Stress

So many people nowadays are putting up with low energy and the main trigger possibly is their sleep pattern. 

They struggled with getting to sleep, staying asleep, and having good quality rest.

These people have just accepted that a lack of sleep is ‘normal’.

Let me tell you – it’s not.

Health benefits of adequate sleep:

·       improves brain function, memory and processing information

·       assists weight loss,

·       improved quality of life,

·       stable moods

·       more stable blood sugar levels

·       even blood pressure

·       curbs inflammation

·       improves overall performance

·       sharpens attention and focus

·       lowers stress

·       emotional stability

Working with many clients to improve their sleeping habits with kinesiology and lifestyle coaching, gently balancing the body has helped to reduce stress and in turn many have found their sleep pattern has improved greatly.  By making changes to their diet and lifestyle, they are functioning better daily.  With the helpful assistance of your kinesiologist, you can find that elusive good night’s rest.

Here are 10 tips to get you started on the road to a restful night’s sleep.

Balance your blood sugars and eat a balanced diet daily.

Eating sugar or carbs first boosts your blood sugar, giving you a burst of energy, which could cause you to stay up later than you’d like, especially if eaten close to bedtime.  If there are peaks and valleys during the day due to higher carbs or high sugar foods (a muffin or a piece of cake for example) or beverages (a coffee drink, soda or juice), or even long hours without eating at all (during which time your sugar levels will fall), then you are more likely to wake at night from the continuation of this pattern

Food sensitivities - Avoiding coffee and tea late at night, large meals and sugary foods, or foods that you might be sensitive to.  Gives your body the opportunity to focus on the healing that happens as we rest at night instead of dealing with the stress of digesting or detoxing the foods or drinks you might have consumed before bed.  

Hydrating your body is one of the most important benefits of drinking water before bed. Throughout the course of your day you lose a lot of fluids. Whether you are working, cooking, cleaning, exercising or running errands, your body is constantly exerting fluids. These fluids need to be replenished, and a great time to do it is 1-2 hrs before you go to bed.  When you sleep, your body doesn’t use up as many fluids because you are lying still, so drinking water before bed is a great time to get these fluid levels back where they need to be so your body can wake up hydrated and ready to go.

Exercise daily - A 20-minute walk and movement outdoors getting fresh air into your lungs daily, a fantastic stress reducer with many other wonderful benefits.

• Helps weight loss
• Relieves Stress and anxiety
• Boosts metabolism
• Improves posture
• Improves concentration
• Stimulates the body to produce endorphins, natural “Feel good” chemical
• Reduces the risk of type 2 diabetes

Switch off screens at least an hr before bed, avoid negative news or conversations or anything that

stimulates or upset you, allow your mind and body to relax and unwind. A dark, quite room is

best, as your body needs darkness to produce melatonin, a hormone produced in the pineal gland

that helps your body know when it’s time to sleep and wake.

Relaxation is important, following a stressful day. Create a relaxing environment and a space you

love, declutter your room, clean, tidy and freshen bed-sheets weekly.  Read, write, meditate,

perhaps try a gentle stretch or yoga, take a nice hot Epson salt bath with lavender, to relax the

muscles and mind. Do something you love.

Early to bed – Our bodies need rest to rejuvenate and recharge, aim to get to bed early at least 3

nights a week if not more.  It is highly beneficial to get into a good routine to train your body and

mind; your body clock will thank you for it. 

Listen to music to help reduce stress – Bach, Vivaldi and other composers of that era, the rhythm

matches the heartbeat. Music is soothing to the soul. Placing a pillow speaker on to CV4 – halfway

between the navel and pubic bone, helps to relax and refresh the spirits.

Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a

high-quality mattress and bedding every 5-8 years.

Reduce stress – Stress and mental unease, plays a huge role in sleep patterns.  Keeping many

people tossing and turning for hours on end.  Waking up during the night and feel shattered the

next day.  Often leading to a spiral of bad food choices and drinks to give you false energy just to

get through the day.

A very effective technique we suggest people to do is Emotional Stress Release.

This is how you do it. This technique can be used anytime, anywhere. Before bed is perfect also.

Close your eyes and put the fingertips of your index and middle finger of each hand on the bumps

on your forehead (as shown in the picture below). Hold for until you feel the stress reduce, a

gentle pulse or have a deep sigh.

Sleep plays a key role in health. 

One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults.  Other studies conclude that less than 7-8 hrs sleep per night increases your risk of developing heart disease and type 2 diabetes.

If you are interested in optimal health and well-being, then you should make sleep a top priority and incorporate some of the tips above.